tag:blogger.com,1999:blog-824273850732718779.post5965434895293273324..comments2023-11-05T01:09:39.438-08:00Comments on CompetitorsWOD: Monday 3.31.14Unknownnoreply@blogger.comBlogger120125tag:blogger.com,1999:blog-824273850732718779.post-70456538943714583952014-04-02T11:55:45.325-07:002014-04-02T11:55:45.325-07:00Still battling a chest cold I did 14.5 and finishe...Still battling a chest cold I did 14.5 and finished in 14:52. Prior to this wod I was sitting in 82nd in the region and was really hoping to move up. Unfortunately 14.5 wasnt going to help me with that. Ended up 141 overall which was exactly where I finished last year. But I felt way better prepared coming into the open due to this program. Back to training for next year and hopefully the wods fall more my way. (And maybe keep from getting sick the last two weeks.)Andrea VChttps://www.blogger.com/profile/11763592846861037679noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-24343897389080847192014-04-02T07:18:27.248-07:002014-04-02T07:18:27.248-07:00New to the program. Running Hatch squat cycle to...New to the program. Running Hatch squat cycle to really focus in on bringing my squat up for the next few weeks.<br />Snatch - 165-175<br />C&J - 185 - legs were completely toasted<br />Gymnastic - no time<br />Metcon - 14:27Ben Moorehttps://www.blogger.com/profile/03404595303354303826noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-61805092749036698542014-04-01T22:39:05.863-07:002014-04-01T22:39:05.863-07:001. 155#
2. 225# (20# pr)
3. Was running short on t...1. 155#<br />2. 225# (20# pr)<br />3. Was running short on time, so only did 5x5 with increasing weight. Sets were at 245, 245, 255, 265, & 275. <br />Had to come back around 9:30 pm to do parts 4 & 5 so intensity was dialed down a bit. <br />4. 10 min EMOTM of 5 strict HSPUs <br />5. 12:31 rxAnonymoushttps://www.blogger.com/profile/10091193625679981307noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-44732113212629664022014-04-01T19:45:48.271-07:002014-04-01T19:45:48.271-07:00Snatch 1x70
3x75
6x80
3rm 110kg
Front squats 7x5 9...Snatch 1x70<br />3x75<br />6x80<br />3rm 110kg<br />Front squats 7x5 95kg<br />50hspu 10:56<br />Metcon 10:14<br />MattyRhttps://www.blogger.com/profile/18039403166199327836noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-62759247326288970552014-04-01T17:41:00.958-07:002014-04-01T17:41:00.958-07:00Feels weird to know exactly which of the two progr...Feels weird to know exactly which of the two programs to follow for once.. Was always between the Open and Regionals.<br /><br />Well, today begins my 6 weeks of training for the 2014 CrossFit Games SouthEast Regionals. Honestly, I didn't expect it to happen after going into the Open with the thought I was actually going to regress. I surprised myself, and couldn't be more excited.<br /><br />22/SE/165lbs<br />Session One-<br />1.) Sprints- 14.97/15.03/15.04/15.72/14.92 - Tougher than I expected!<br /><br />2.) DL - 5x155/205/245 3x 295/335 >all clean grip..385x3, 425x3<br /><br />3.) WOD- Rx- 12:20<br /> Row splits were around 1:50/1:55/1:58<br /> DL's- 9/3, 6/6, 5/4/3 <br /> BJ's were TOUGH!<br /><br />Session 2-<br />1. 20m Back-rack Lunge- 225. TOUGH!<br /><br />2. 11:25 - had to take about three breaks on the GHD's. Dylan Malitskyhttps://www.blogger.com/profile/03786542694782719457noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-70235169193590891662014-04-01T08:36:11.700-07:002014-04-01T08:36:11.700-07:00I have never posted before but have been following...I have never posted before but have been following since Aug. 2013. I just wanted to say THANK YOU to Ben for the great programming! In 2013 I finished 359th in the North Central Region & with the close of the 2014 Open I sit at 172. Going for Regionals in 2015!Kindsey McElvainhttps://www.blogger.com/profile/01456029546244375522noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-36836519764095351292014-04-01T08:30:53.046-07:002014-04-01T08:30:53.046-07:00This comment has been removed by the author.Anonymoushttps://www.blogger.com/profile/10938037596932841081noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-38192789678024976682014-04-01T07:15:09.458-07:002014-04-01T07:15:09.458-07:00Thanks Brandon! Definitely looking forward to watc...Thanks Brandon! Definitely looking forward to watching you absolutely dominate at Regionals! Less than 7 weeks now, crazy!Anonymoushttps://www.blogger.com/profile/02142709701092260892noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-12683958291215047142014-04-01T06:06:28.868-07:002014-04-01T06:06:28.868-07:00Danielle! Awesome job in the comp. Those are some ...Danielle! Awesome job in the comp. Those are some impressive numbers! Keep training hard, I will see you at regionals :-) Brandon Crumphttps://www.blogger.com/profile/14242810128461773986noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-45092216028252070442014-04-01T05:42:07.327-07:002014-04-01T05:42:07.327-07:00Hey guys.... here's my update all thrown into ...Hey guys.... here's my update all thrown into one post.<br />Saturday I competed at Ontario Provincial Weightlifting in the 63kg class... I unfortunately did not personally lift as best as I know I am capable of, but all in all a good learning experience.<br />My total was 152 kg, 69kg snatch and 83 kg C&J... failed 73kg Snatch twice (which I should have had) and failed 86kg C&J (which would have been a PR on the jerk).<br />Ended up doing 14.5 on Sunday... knew going into this one it wouldn't be a strong one for me, so just wanted to stay slow & steady. Ended at 13:03min. It's looking like our team will be top 10 going into Regionals!<br />As for yesterday's work...<br /><br />1. EMOMx10: Power Snatch + Squat Snatch<br />Skipped (for time)<br /><br />2. 3RM TnG Squat Clean and Jerk<br />Worked up to 155#<br /><br />3. 7x5 Front Squats<br />4 @ 155#<br />1 @ 165#<br />1 @ 175#<br />1 @ 185#<br />Should have worked with higher weight from the get go, 185 felt relatively easy!<br /><br />4. Did class metcon:<br />3 RFT:<br />400m run<br />15 Pull-ups<br />7 S2O @ 105#<br />Time: 10:12min<br /><br />5. 50 Strict HSPU for time<br />Didn't time, but wow am I so glad you've been programming these Ben! Broken down into the following: 16-7-7-7-7-6<br />These are coming nicely! Especially since like 3 weeks ago when we first started I would have to do small sets at the endAnonymoushttps://www.blogger.com/profile/02142709701092260892noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-85280652548097228222014-04-01T02:26:11.314-07:002014-04-01T02:26:11.314-07:00No 14.5 redo.
spent the day instructing swift wate...No 14.5 redo.<br />spent the day instructing swift water rescue so did several river swims then a hill sprint in a dry suit. Not for time( ha ha).Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-65561302493134960472014-04-01T01:08:04.800-07:002014-04-01T01:08:04.800-07:00Weldone buddy, it's an horrendous WOD to think...Weldone buddy, it's an horrendous WOD to think about repeatingLee Demainhttps://www.blogger.com/profile/12246906493814808444noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-19155057532203768422014-03-31T23:13:15.702-07:002014-03-31T23:13:15.702-07:001. 14.5 repeated: 14:01, not my day.
2. Snatch co...1. 14.5 repeated: 14:01, not my day. <br />2. Snatch complex 70kg.<br />3. SCL &J 80kg(80%)<br />4. 10 RFT : 13:02Vadim Darchinovhttps://www.blogger.com/profile/17556261265002249563noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-39931757193428606422014-03-31T21:59:47.558-07:002014-03-31T21:59:47.558-07:00With the Open coming to a close I won't be abl...With the Open coming to a close I won't be able to follow as religiously. I am in my last month of Grad school and I have to study for my comps coming up in a couple weeks. Not to mention all of the projects and papers as well. Come May I will be back on the Regional & Games programming. <br /><br />Coach Ben I really want to thank you for everything that you do and I would like to thank all of you followers too! You guys are great motivators and amazing athletes!! I ended up finishing 265th in the South Central region and that would not have been possible without this amazing programming. I exceeded my expectations so I am pretty excited about this finish! I wanted to be top 1,000 and ended up cracking the top 300! There is a lot of work to do before I reach my goal of competing at regionals but I know this programming will give me my best shot so I am excited to see what the next year has in store for me. I hope every one had a great 2014 Open and good luck to all of you freaks who are going to regionals! I will be cheering for you! <br /><br />Just had time for the metcon today.<br /><br />1. 10 RFT: 18:22. Ripped about round 7 so I switched to strict pull-ups. Anonymoushttps://www.blogger.com/profile/10678884296507721918noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-43173332203671833792014-03-31T21:34:53.418-07:002014-03-31T21:34:53.418-07:00U guys r awesomeU guys r awesomeAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-57395406546700721842014-03-31T21:07:17.278-07:002014-03-31T21:07:17.278-07:00Thanks, Joey. I'll be in Clerkenwell, but if I...Thanks, Joey. I'll be in Clerkenwell, but if I can, I'll try to make something happen. Best of luck to you! Fernando Ramirezhttps://www.blogger.com/profile/16018919307439289163noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-20022212457217405012014-03-31T21:01:04.709-07:002014-03-31T21:01:04.709-07:0011:29 rx11:29 rxBen Héberthttps://www.blogger.com/profile/09314042473085743369noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-12919849693747318532014-03-31T20:45:47.393-07:002014-03-31T20:45:47.393-07:00Welcome to the CompWOD fam Adam!Welcome to the CompWOD fam Adam!Dylan Malitskyhttps://www.blogger.com/profile/03786542694782719457noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-2149800508204043872014-03-31T20:45:04.918-07:002014-03-31T20:45:04.918-07:00Nice Dex! Way to crush it on the redo. Good luck a...Nice Dex! Way to crush it on the redo. Good luck at Regionals brother!Dylan Malitskyhttps://www.blogger.com/profile/03786542694782719457noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-40757316729439016792014-03-31T20:44:09.815-07:002014-03-31T20:44:09.815-07:00Nice job Mark!!! Seems like your game plan worked ...Nice job Mark!!! Seems like your game plan worked well. Your tips worked wonders for me too!Dylan Malitskyhttps://www.blogger.com/profile/03786542694782719457noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-50819648591830004052014-03-31T20:43:24.725-07:002014-03-31T20:43:24.725-07:00https://www.youtube.com/watch?v=YajJ5BRpoFo https://www.youtube.com/watch?v=YajJ5BRpoFo Dylan Malitskyhttps://www.blogger.com/profile/03786542694782719457noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-75397395062287709282014-03-31T20:41:44.559-07:002014-03-31T20:41:44.559-07:00Open-
Well, today was the redo to improve from Fr...Open-<br /><br />Well, today was the redo to improve from Friday's disaster. For whatever reason, on Friday I went in with the mindset that I HAD to go UB on the thrusters. I did just that, but I was destroyed for the burpees. Took a million breaks, and ended up falling apart. Finished with a time of 11:53, and while sitting in 39th going into the final WOD, I knew that this time would knock me out of contention for Regionals. Trying to rationalize what happened, and how to improve, I also realized I had barely eaten that day leading up to doing the workout due to a sensitive/weak stomach. Big mistake.<br /><br />Rested Saturday & Sunday, since my quads but especially my shoulders and triceps were VERY SORE.<br /><br />Today- triceps still VERY sore, but knew I had to give it a go. Ate well this time, and went in with a different game plan. Honestly, was not sure how I was going to improve by a minute, as I figured sub-11 is what I needed. Wasn't confident. Extremely nervous.<br /><br />Burpees- all knee up, to foot up, to jump.<br />Thrusters- 21, 12/6, 9/6, 8/4, 9, 6, 3<br /><br />Somehow managed a 10:22. Pretty sure at this point that I've locked up a spot to Regionals here in the Dirty South. :) Big thanks to the supportive group on here, and especially Ben for the incredible programming. Couldn't be more excited for the month of preparation ahead, and then a trip up to Jacksonville. Happy to have another weekend off the mic this Games Season!!!<br /><br />Dylan Malitskyhttps://www.blogger.com/profile/03786542694782719457noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-35252511693938269732014-03-31T20:18:14.989-07:002014-03-31T20:18:14.989-07:00First day here.
1. 205 across
2. 245, 265 failed...First day here. <br />1. 205 across <br />2. 245, 265 failed 3rd jerk <br />3. 260(shoulda went up, will do 275 next time)<br />4. 3:37 (break up earlier to improve)<br />5. 9:59 (did 24 squats a round by accident) <br /><br />Complexes are very tiring... Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-64814242127913310442014-03-31T19:31:38.288-07:002014-03-31T19:31:38.288-07:00Awesome work Mark!Awesome work Mark!Anonymoushttps://www.blogger.com/profile/01447190953025379013noreply@blogger.comtag:blogger.com,1999:blog-824273850732718779.post-12771665558375611832014-03-31T19:21:24.492-07:002014-03-31T19:21:24.492-07:00Open
13:16....3 second improvement. Open<br />13:16....3 second improvement. Anonymoushttps://www.blogger.com/profile/16848426271833351701noreply@blogger.com